CNP Newsletters 2003 (English) by Cent$ible Nutrition Program

January 2003 • Cooperative Extension Service •Department of Family & Consumer Sciences• University of Wyoming • Vol. 6, No. 1

“Before these classes, I never thought about how I ate over and above the recommended serving sizes. Now I am aware of how much I eat, and am

Let’s Get Moving!

Inactivity is at the heart of the weight issue in America. We are working

more hours than our parents and grandparents but spending fewer work hours engaged in physical labor or activities. When we do get home, we collapse in front of the television. There was a time when experts felt that to be of value, exercise needed to be vigorously aerobic for at least 20 minutes at a time, three or more days per week. Recent studies have shown that fitness gains are similar when physical activity occurs in several short sessions. The current recommendation for healthy adults is to include a total of at least 30 minutes of moderate physical activity on all, or most, days of the week. For many of us, regular physical activity is about finding time to do it. Think of physical activity as recess and go to recess every day. Here are some tips and ideas to help you find the time to be active and to keep it fun. Moving At Work

feeling so much healthier and have more energy”.

“Given what we know about the benefits of physical activity, it should be mandatory to get a doctor’s permission not to exercise.”

— Dr. P-O Astrand

Park County Participant

Outside Fun < Play with the kids or take the dog for a walk. < Sneak in a brief walk before and after work. < Have a snowball throwing contest.

☺ Take the stairs - even two flights of stairs a day can do wonders. ☺ Set the alarm on your computer and do 20 jumping-jacks every hour or two. ☺ Choose a restaurant within walking distance for lunch.

Other Activities Turn on your music and dance while you clean. Keep a comfortable pair of walking shoes in the car - for a spontaneous walk! Pack a picnic lunch and walk to a peaceful place with family or friends.

Adapted from Colorado State University Cooperative Extension, www.ext.colostate.edu/pubs/columnnn/nn020114.html

Kids Corner

SENIOR SENSE

CUTTER

C O S T

You can quickly spot people who are physically active every day. They look better, more energized and full of life. Regular physical activity helps prevent heart disease, helps control cholesterol levels and diabetes, lowers the risk of certain cancers, and helps reduce anxiety and depression. It also helps firm up your muscles and is a great stress reliever. Finding pleasure in movement will improve your physical and mental health and your enjoyment of living.

-Overweight children eat 50% more dinners in front of the TV than their normal weight peers. -The more hours of TV watched per day, the greater the chance of developing weight problems. -People who eat while watching TV tune out natural hunger and fullness cues, which encourages over eating. -Family mealtime is very important for children both nutritionally and a developmentally. -Provide pleasurable family meal times without distractions. To receive more information, contact a

What’s inAlbany a Deal? 721-2571

Goshen

532-2436

Super sizing at your local fast food restaurant may seem like a great deal. 682-7281 684-7522 But it’s a bad deal for your health.Campbell Super sized foods areJohnson often high in fat Carbon 328-2642 Laramie 633-4383 and sugar. To really save money, if you super size, share the food with Converse 358-2417 Lincoln 886-3132 your whole family. Crook 283-1192 Natrona 235-9400 Big Horn

Fremont

Cent$ible Nutrition Educator in your

Cent$ible Nutrition educator can show you how to:

568-2278

332-1030

Hot Springs

Niobrara

864-3421

334-3534

Park Platte Sheridan Sublette Sweetwater Teton Uinta

For information on how to apply for food stamps call 1-800-457-3659. Fun

• Invest food dollars in the best nutrition choices • save time and money • prepare tasty meals • keep food safe

Participants receive a free Cent$ible Nutrition Cookbook plus many other gifts including: • computerized diet analysis • grocery list pad • menu planner • calendar • cutting board • refrigerator thermometer Best of all, meet new friends, share ideas, and have fun! Classes are free to those who qualify.

Issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Glen Whipple, Director, Cooperative Extension Service, University of Wyoming, Laramie, Wyoming 82071. Persons seeking admission, employment, or access to programs of the University of Wyoming shall be considered without regard to race, color, religion, sex, national origin, disability, age, political belief, veteran status, sexual orientation, and marital or familial status. Persons with disabilities who require alternative means for communication or program information (Braille, large print, audiotape, etc.) should contact their local UW CES Office. To file a complaint, write the UW Employment Practices/Affirmative Action Office, University of Wyoming, P.O. Box 3434, Laramie, Wyoming 82071-3434.

February 2003 • Department of Family & Consumer Sciences • Cooperative Extension Service • University of Wyoming • Vol. 6, No. 2

It has helped me with feeding my children the most, cutting back on sugars and introducing healthier snacks. It helped me see a big difference in how eating breakfast every day makes me feel better throughout the day.

Snack Smart All foods can fit into a healthy diet. The important things to remember are balance, moderation and variety. For meals and snacks remember to balance your choices by eating food from each of the food groups. • Moderation means being aware of serving sizes and eating the recommended number of servings from each food group. • Keep your diet interesting by choosing a variety of foods within each food group. This also assures you are getting a variety of nutrients. •

Keep some of the following nutrient dense foods on hand for those snack attacks. fresh fruit

vegetables

Snack Attack Mix 1 c. pretzels, broken into pieces 1 c. roasted peanuts 1 c. raisins ½ c. sunflower seeds Mix and store in an airtight container.

Sweetwater County Client

popcorn, nuts & pretzels cheese

yogurt smoothies

hard boiled eggs

pumpkin seeds

Kids Corner Kids need at least three meals and two snacks every day in order to get all of the calories and nutrients they need for a day. Give water when children are thirsty. Kids who drink a lot of juice, soft drinks and punch tend to fill up on these and are not hungry for meals and snacks.

SENIOR SENSE

CUTTER

C O S T

Planning healthy snacks is essential for seniors. As people age, sometimes their appetites get smaller. In order to get all the nutrients included for the day, have some good snacks on hand to choose from. Think of snacks as mini-meals. These would include: fresh fruits; cut-up carrot and celery sticks in snack size baggies; dry whole-grain cereal to munch on instead of chips; raisins; pretzels; string cheese sticks, yogurt, and nuts.

Individual serving size packages, precut and prepared foods are convenient but you pay a premium price.

Purchase larger quantities and package in individual servings to save money and give yourself a quick snack to go.

Cent$ible Nutrition educator can show you how to:

• Invest food dollars in the best nutrition choices • save time and money • prepare tasty meals • keep food safe

Nutrition Educator in your county:

Albany

721-2571

Goshen

532-2436

Park

527-8560

Washakie

347-4567

Big Horn

568-2278

Hot Springs

864-3421

Platte

322-3667

Weston

746-3531

Campbell

682-7281

Johnson

684-7522

Sheridan

674-2980

Wind River Res.

332-2681

Carbon

328-2642

Laramie

633-4383

Sublette

367-4380

En Español

1-877-356-6675

Converse

358-2417

Lincoln

886-3132

Sweetwater

352-6775

State Office

1-877-219-4646

Crook

283-1192

Natrona

235-9400

Teton

733-3087

Fremont

332-1030

Niobrara

334-3534

Uinta

783-0579

For information on how to apply for food stamps call 1-800-457-3659. Funded by the Food Stamp Program. Issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Glen Whipple, Director, Cooperative Extension Service, University of Wyoming, Laramie, Wyoming 82071. Persons seeking admission, employment, or access to programs of the University of Wyoming shall be considered without regard to race, color, religion, sex, national origin, disability, age, political belief, veteran status, sexual orientation, and marital or familial status. Persons with disabilities who require alternative means for communication or program information (Braille, large print, audiotape, etc.) should contact their local UW CES Office. To file a complaint, write the UW Employment Practices/Affirmative Action Office, University of Wyoming, P.O. Box 3434, Laramie, Wyoming 82071-3434.

March 2003• Cooperative Extension Service •Department of Family & Consumer Sciences •University of Wyoming • Vol. 6, No. 3

“The importance of fruits and vegetables in a person’s diet is one of the key concepts I learned from the classes. I used to double the size of my main dish to have enough to feed my family. Now a regular recipe is sufficient, and I add fruits and vegetables to all of my family’s meals.” Natrona County Participant

Targeting a Healthier Diet To be healthy, a person should eat a variety of nutrients by following the Food Guide Pyramid. Nutrients are substances in food needed for normal growth, maintenance, and repair of tissues. The six categories of nutrients are water, fats, carbohydrates, proteins, vitamins, and minerals. √ Water is sometimes called the forgotten nutrient, but we

will die first without water. A general guideline is to drink six to ten eight-ounce glasses of water per day. √ Fats - Although many of us battle it on our bodies,

we need fat to survive. It carries the fat-soluble vitamins and helps make food taste good. To be healthy, eat less fat from animal sources, use vegetable oil instead of solid fats in cooking, and practice moderation.

√ Carbohydrates provide energy. Eat plenty of whole grains,

beans, fruits and vegetables.

√ Protein helps build, maintain, and repair body tissues.

Choose lean meats, fish, low-fat or fat-free dairy products, and dried beans and peas.

√ Vitamins have no calories and are needed only in small

amounts. They regulate body processes. Different foods contain different vitamins. For example, fortified milk is an excellent source of Vitamin D and oranges are high in Vitamin C. Eating a variety of foods is the key. √ Minerals also contain no calories and are needed in

small amounts. Their functions vary. For example, calcium helps build bones and teeth, and zinc helps the immune system. For most people, it is healthier and less expensive to eat healthy foods instead of buying lots of supplements. However, some people, like pregnant women, may need to take supplements. Check with your doctor or clinic.

Adapted from Ohio State University Extension, http://ohioline.osu.edu/ss-fact/0123.html

Kids Cor ner Corner Ring Around the Rainbow 4 Tbsp. yogurt 2 Tbsp. cereal 2 Tbsp. fruit #1 2 Tbsp. fruit #2 Put 2 spoons of yogurt in a clear cup. Add 1 spoon of cereal. Add 2 spoons of one fruit and 2 spoons of another. Add 2 more spoons of yogurt and top with a crunchy (or favorite) cereal.

SENIOR SENSE Throughout the senior years, continue eating a variety of nutritious foods to help keep your body strong and better able to fight disease. Unfortunately, changes in your body as you age can make eating difficult. The following are some changes you may experience and suggestions to help: -Dulling of taste and smell: Use more herbs and spices. Try a squeeze of lemon on vegetables and meats.

-Constipation: Drink at least eight glasses of water daily. Eat plenty of fiber-rich wholegrain breads and cereals, and dried beans, fruits, and vegetables. Stay physically active. Adapted from the Colorado Extension Healthy Aging Website http://www.ext.colostate.edu/pubs/columnha/ha0203.html A

COST CUTTER

-Loss of appetite: Try eating four to six smaller meals during the day. Smaller meals tend to be easier to digest. Also, try to be more active.

What children can do: Measure as they assemble this rainbow!

Some stores have in-store sales, two-for-one specials, or buy-one-getone-free. If you get a second item free and do not expect to use it soon or do not have that much storage, consider shopping with a friend and splitting the quantity. You will still get the savings.

Cent$ible Nutrition educator can show you how to:

• Invest food dollars in the best nutrition choices • save time and money • prepare tasty meals • keep food safe

To receive more information, contact a Cent$ible Nutrition Educator in your county: Albany

721-2571

Goshen

532-2436

Big Horn

568-2278

Hot Springs 864-3421

Platte

322-3667

Weston

746-3531

Campbell

682-7281

Johnson

Sheridan

674-2980

Wind River Res.

332-2681

684-7522

Park

527-8560

Washakie

347-4567

Carbon

328-2642

Laramie

633-4383

Sublette

367-4380

En Español

1-877-356-6675

Converse

358-2417

Lincoln

866-3132

Sweetwater

352-6775

State Office

1-877-219-4646

Crook

283-1192

Natrona

235-9400

Teton

733-3087

Fremont

332-1030

Niobrara

334-3534

Uinta

783-0579

April 2003 • Cooperative Extension Service • Department ofFamily & Consumer Sciences • University of Wyoming • Vol. 6, No. 4

“I definitely accomplished my goal. I wanted to be able to get my kids eating right and now I’m confident and have the ability to do so.” Platte County Participant

Breakfast Bonanzas: Get up on the right side of food Mom was right. Breakfast is the most important meal of the day. When you eat in the morning, you get an instant power boost plus long-term benefits. Did you know? -Breakfast provides fuel for energy. -Breakfast improves your performance at school, work and home. -Breakfast makes it easier to manage your weight over a lifetime. For kids: -Breakfast supplies nutrients giving them energy and helping them grow. -Studies show that kids who eat breakfast concentrate better, work faster, make fewer mistakes, are more creative, and score higher on tests. BE REALISTIC: Even on the busiest mornings, everyone can enjoy the benefits of breakfast. Plan a sit-down meal – or grab-and-go – whatever works for your family. Here’s how to enjoy breakfast every day of the week. It is as easy as 1, 2, 3: 1. Choose a high-energy carbo from the bread and cereal group. 2. Add a juicy (and refreshing) fruit or veggie item. 3. Finish up with a protein source from the meat or the milk group. Fresh Breakfast Ideas at Home, on the Go, or on the Weekend

-Yogurt parfait with layers of your favorite cereal and dried fruit -Whole grain toaster waffles with berries (fresh or frozen) and milk -Peanut butter on a bagel with a box or your favorite juice -Piece of leftover cheese pizza with a can of orange juice or an apple -Whole-grain pancakes topped with fresh fruit and vanilla yogurt -Veggie omelets with Canadian bacon and bran muffins Source: Eat Right Montana, Celebrating Healthy Families 2000

Kids Cor ner Corner

Fruit ‘n’ Juice Breakfast Shake

SENIOR SENSE

http://ohioline.osu.edu/ss-fact/0138.html

1 very ripe banana 3/4 cup pineapple juice 1/2 cup lowfat vanilla yogurt 1/2 cup strawberries, rinsed and stem removed

O U T

T R

Break banana into small pieces and put in blender with pineapple juice, yogurt, and strawberries. Secure lid and blend until smooth. Makes 2 servings.

C C

Breakfast refuels your body, getting ready for the day ahead. It helps many people wake up and feel better all day long. Many nutritious breakfast choices from the Food Guide Pyramid are easy to prepare. For a change in pace, here are some ideas for a breakfast that may fit your time and energy levels. -Cheese on toast with piece of fruit. -Low-fat crackers with a bowl of fruit and yogurt. -Soup with crackers and milk. -Peanut butter on graham crackers with sliced bananas and raisins. -Whole-grain cereals topped with fresh or canned fruit and a glass of milk. -Extra macaroni and cheese or other pasta dishes. -Pizza with vegetable or fruit juice. -Cottage cheese with fruit, and whole grain muffins or bread with lowfat cream cheese or a dab of jam. Adapted from Ohio State University Extension

Hot cooked cereals are excellent breakfast choices. Grocery stores usually have a large variety of cooked cereals. Be aware that individual servings of pre-flavored cooked cereals can cost up to 8 times more than the cook-yourself variety. Cooking it yourself saves money, and it also gives you control of amounts of added sugar and sodium.

Cent$ible Nutrition educator can show you how to: • Invest food dollars in the best nutrition choices • save time and money • prepare tasty meals • keep food safe

Participants receive a free

Cent$ible Nutrition Cookbook plus many other gifts including:

• computerized diet analysis • grocery list pad • menu planner • calendar • cutting board • refrigerator thermometer Best of all, meet new friends, share ideas, and have fun! Classes are free to those who qualify. To receive more information, contact a Cent$ible Nutrition Educator in your county: Albany

721-2571

Goshen

532-2436

Big Horn

568-2278

Hot Springs 864-3421

Platte

Campbell

682-7281

Johnson

Sheridan

684-7522

Park

527-8560

Washakie

347-4567

322-3667

Weston

746-3531

674-2980

Wind River Res.

332-2681

Carbon

328-2642

Laramie

633-4383

Sublette

367-4380

En Español

1-877-356-6675

Converse

358-2417

Lincoln

866-3132

Sweetwater

352-6775

State Office

1-877-219-4646

Crook

283-1192

Natrona

235-9400

Teton

733-3087

Fremont

332-1030

Niobrara

334-3534

Uinta

783-0579

May 2003 • Department of Family & Consumer Sciences• Cooperative Extension Service • University of Wyoming • Vol.6, No. 5

“When I was pregnant I bought mostly prepared foods and ate very few fruits and vegetables. After taking the classes, I learned how to use a recipe and learned basic cooking skills. I didn’t really like fruits and vegetables until my nutrition educator showed me new ways to prepare them that were really good. I was lucky because I had a healthy pregnancy and now have a healthy baby.” Weston County Participant

5-A-Day the Gardening Way It’s a fact: people who eat at least five servings of fruits and vegetables per day are healthier! And there is no better time than now to begin helping your family eat more fruits and vegetables. Fresh fruits and vegetables are plentiful and inexpensive in grocery stores and farmers’ markets during the summer months across the United States. Here are some delicious ideas to jumpstart your fruit and vegetable consumption this summer: - Keep a platter of cool, sliced melons in your refrigerator. -Cut leftover corn off the cob and use it for salads and salsa. -Grill vegetables as a side dish while you are grilling your main dishes. -Add vegetables to your favorite pizza. -Add lettuce, green pepper, tomato, or onion to your favorite sandwiches. -Add fresh fruits and berries to your cereal, pancakes, or French toast. -Cool off with a great treat. Pour 100% fruit or vegetable juice into an ice cube tray to make juice cubes. -Keep a big bowl of ripe fruit on the table for passers-by to pick up on their way out. -Grill fruit or vegetable skewers for a fun-to-eat and flavorful BBQ treat. -Try tossing fruit into your green salads. Slices of orange, grapefruit, or nectarine add extra flavor. -Make a quick fruit salad. Drain and pour a can of mandarin oranges into a bowl. Add a sliced banana, a sliced apple, and some blueberries or raisins and toss together. Source: http//www.foodandhealth.com

Kids Cor ner Corner Magic Carrots

T R T

S U

For many older adults, gardening is a health boost. Just a few modifications can help older adults who may have physical limitations. -Garden in raised beds filled with easily worked soil. -Use a stool or knee pads. -Check into ergonomic tools that are designed to reduce stress on joints and muscles. -Use a garden cart. It’s easier to pull than a wheelbarrow and can hold heavier items. -Work during the cooler morning and evening hours. -Take short breaks with a drink of water to prevent dehydration. -Wear lightweight, loose fitting clothes during summer heat. -Use a wide-brimmed hat and sunscreen.

Cut about 1"-1 ½” off the top of 4 to 6 carrots. Fill a shallow bowl 2/3 full of washed pebbles (pebbles help support tops). Place the carrot tops on top of the pebbles. Add water to the level of the pebbles and maintain this level at all times. Soon the tops will sprout foliage.

C C

SENIOR SENSE

To keep vegetables fresh and nutritious, wrap them in paper towels and store them in unsealed plastic bags in the refrigerator. There are also specially designed bags for produce that allows excess moisture to escape. Do not wash veggies before storing. That only adds moisture and speeds up spoilage.

Cent$ible Nutrition educator can show you how to:

• Invest food dollars in the best nutrition choices • save time and money • prepare tasty meals • keep food safe

721-2571

Goshen

Big Horn

568-2278

Campbell

532-2436

Park

527-8560

Washakie

347-4567

Hot Springs 864-3421

Platte

322-3667

Weston

746-3531

682-7281

Johnson

684-7522

Sheridan

674-2980

Wind River Res.

332-2681

Carbon

328-2642

Laramie

633-4383

Sublette

367-4380

En Español

1-877-356-6675

Converse

358-2417

Lincoln

866-3132

Sweetwater

352-6775

State Office

1-877-219-4646

Crook

283-1192

Natrona

235-9400

Teton

733-3087

Fremont

332-1030

Niobrara

334-3534

Uinta

783-0579

Summer 2003 • Cooperative Extension Service • Department of Family and Consumer Science • University of Wyoming • Vol. 6, No. 6

“Thank you so much for helping my entire family to save money on our food budget and be more nutrition conscientious. I feel like my family has graduated along with me”. Converse County Participant

Fitness For Your Better Health

There is just no way to get around it: physical activity is good for you! Regular physical activity that is performed three to five days a week reduces the risk of developing or dying from some of the leading causes of illness and death in the United States. Regular physical activity improves health in the following ways: Reduces the risk of dying prematurely Reduces the risk of dying from heart disease Reduces the risk of developing diabetes or high blood pressure Helps control weight and appetite Helps build and maintain healthy bones, muscles, and joints Helps improve balance in older adults Promotes psychological well-being Helps reduce blood pressure in people who have high blood pressure Reduces the risk of developing colon cancer Reduces feelings of depression and anxiety Physical activity doesn’t need to be strenuous to provide health benefits. People who are inactive or sedentary can significantly improve their health by everyday, moderate activity. Any activities that makes your heart beat faster, equivalent to brisk walking, are considered moderate. For the best health benefits activities should be done 30 minutes or more most days (at least 5 times a week). Here are some activities that are moderate: Raking leaves

Mopping

Digging in the garden

Dancing

Wheeling yourself in a

Waxing the car

Pushing a stroller

Walking the dog

Washing windows

Mowing the lawn

Swimming

wheelchair Riding a bike Energetic vacuuming

Hiking

floors

Shoveling Snow

Kids Cor ner

Plan a small garden with your kids. Have each child select a favorite vegetable from those that grow well in your area. Then together you can prepare the ground, plant the seeds, water, weed, harvest, and ENJOY!

SENIOR SENSE

Older adults can benefit greatly from a moderate amount of daily physical activity. A moderate amount of activity can be obtained in longer sessions of less intense activities (such as walking), or in shorter sessions of more vigorous activities (such as fast walking or stair walking). Loss of strength and stamina is in part caused by reduced physical activity. Strengthening activities produce stronger muscles which reduces the risk of falling. Physical activity helps control joint swelling and pain associated with arthritis and helps maintain healthy bones, muscles and joints. Begin gradually to prevent injury and sore muscles. It is never too late to move more.

CUTTER

C O S T

Source: Adapted from Physical Activity and Health, Older Americans: http://www.beactive.org/olerad.html

Fresh fruits and vegetables are the best quality and flavor at their peak growing season. Growing your own produce not only saves money, but provides great physical activity. Digging, planting, weeding, hoeing and harvesting get your heart pumping! Tasting the final product is an additional benefit. Consult your local CES office for information on successful gardening in your area.

Cent$ible Nutrition educator can show you how to:

• Invest food dollars in the best nutrition choices • save time and money • prepare tasty meals • keep food safe

721-2571

Goshen

Big Horn

568-2278

Campbell

532-2436

Park

527-8560

Washakie

347-4567

Hot Springs 864-3421

Platte

322-3667

Weston

746-3531

682-7281

Johnson

684-7522

Sheridan

674-2980

Wind River Res.

332-2681

Carbon

328-2642

Laramie

633-4383

Sublette

367-4380

En Español

1-877-356-6675

Converse

358-2417

Lincoln

866-3132

Sweetwater

352-6775

State Office

1-877-219-4646

Crook

283-1192

Natrona

235-9400

Teton

733-3087

Fremont

332-1030

Niobrara

334-3534

Uinta

783-0579

Cent$ible Nutrition News Helping Families Eat Better for Less

October 2003 Cooperative Extension Service

Family and Consumer Sciences Vol. 6 No. 8

Whole Grains: Why are they so great? Grain products are the base of the Food Guide Pyramid and help form the foundation of a nutritious diet. Some common grains include corn, oats, rice, and wheat. Refined versions of these grains can be found in many everyday products, but whole grains have distinct advantages over refined products.

Cost Cutter Cereal Selection Look for unrefined or whole grains. Most cooked cereals are whole grain and inexpensive. Avoid individual packets. You can always add flavor. Look for at least 2g of fiber and 6g or less of sugar per serving. (Dried fruit increases the sugar to about 10g per serving.) Avoid cereals with 100% of the Daily Value (DV) of certain nutrients. You pay extra for these nutrients and may be over-supplementing. Avoid cereals with toys or gimmicks. Source: CNP Cookbook

If you want to eat better for less,contact us for more information.

1-877-219-4646

Whole grains contain the following components: Endosperm

contains most of the protein, carbohydrates, and small amounts of vitamins and minerals.

Germ has B vitamins, trace minerals, and some protein.

Bran is full of B vitamins, trace minerals, and fiber.

White flour that is very commonly used in baking is refined. Refined flours contain only the endosperm. Often refined products list on their label that they are enriched. Enrichment adds back thiamin, riboflavin, niacin and iron. But enrichment doesn’t restore all nutrients, including: Insoluble

fiber, which aids in digestion. Antioxidants such as vitamin E and selenium, which help prevent disease. Phytochemicals,

which may offer protection against cardiovascular disease and some cancers.

Whole-grain flours contain all parts of the grain and all the nutritious benefits. Including a variety of whole-grain products in your daily diet can improve your health and help protect you against future health problems. Adapted from MayoClinic.com and Cornell CES

SENIOR SENSE

FIGURING IN FIBER

Whole grains are a major source of daily fiber. Each serving provides on average 2.5 grams. Soluble fibers from gums, pectin, and beta glucan help delay absorption of glucose; slow the transit of food giving a full feeling; and interfere with the absorption of cholesterol. Insoluble fiber (cellulose, hemicellulose, and lignin) speeds food through the digestive system. It reduces the risk of digestive problems (like divurticulosis and colon cancer). The daily recommendation for fiber is 20 to 30 grams. Use the chart to calculate you daily fiber consumption. Servings

Grams of Fiber

Fruits, vegetables, whole grains, nuts, brown rice ___ x 2.5g = ___ Beans, lentils

___ x 6g

= ___

Refined grains (white bread, rice, pasta)

___ x 1g

= ___

Breakfast cereals (check label for fiber content)

___ x __ g = ___

Daily total grams of fiber

= ___

Source: UC Berkeley Wellness Letter, January & February 2002

Food of the Month Italian Bulgur Salad

Whole Grains: Making the Grain Fit

Aim for three or more servings of whole grains a day. Here are some easy ideas: √

Eat whole-grain cereal like oatmeal or bran flakes.

√

Snack on whole grains, such as low-fat popcorn.

√ Try whole-wheat couscous or bulgur (cracked

wheat) which cook quickly.

√

Try brown rice instead of white. Make it in larger quantities and freeze it for later use.

√

Choose 100% whole-wheat bread, muffins, cracker, and bagels over refined flour products.

√

Substitute whole-wheat flour for half of the white flour in homemade cookies, pancakes, and muffins.

√

Substitute whole-wheat pasta for semolina pasta. Adapted from: MayoClinic.com

½ cup bulgur wheat, uncooked 1 cup hot water 1 cup chopped zucchini ¾ cup chopped green and/or red pepper 1 16-oz. can diced tomatoes, with juices 1 tsp. Italian seasoning 1 tsp. lemon juice ¼ cup chopped green onion 1. Stir bulgur and hot water together. Let stand 5 minutes; drain. 2. In medium saucepan, combine pepper, zucchini, tomatoes with juice, drained bulgur, and Italian seasoning. Cover and bring to a boil. 3. Remove saucepan cover and reduce heat. Simmer for 15 to 20 minutes or until liquid is absorbed, stirring occasionally. Remove from heat. 4. Stir in lemon juice and green onions. Source: CNP Cookbook

Fun Food Facts Stretching Archaeologists believe that popcorn originated in Mexico, but they know that it was grown in Asia years before Columbus visited America. However, in 1492,when Columbus arrived, popcorn was widespread throughout the Americas and was enjoyed by Native Americans. They even tried to sell popcorn to Columbus and his crew, but it wasn’t until the first Thanksgiving Feast at Plymouth, Massachusetts that the English were introduced to popcorn. So how does popcorn pop? Popcorn is the only grain that can pop, and the secret is water. Each kernel contains a very small amount of water stored inside the hard outer casing. When heated to around 450o F, the moisture turns to steam, creating pressure within. As the pressure builds, the kernel eventually explodes and pops, allowing the water to escape, and turning the kernel inside out. If you have ever popped popcorn, you know that it explodes everywhere! Source: NASA’s Kids Science News Network

♥ Adding stretching to your fitness routine has many benefits:

Increased flexibility Better posture Increased circulation Stress relief Enhanced coordination ♥ Basic stretches to improve your flexibility should focus on your body’s major muscle groups: calf, thigh, hip, lower back, neck, and shoulder. ♥ Tips To get the most out of stretching: • Warm up by walking while gently pumping your arms, • • • • •

or do a favorite exercise at low intensity for 5 minutes. Hold each stretch for at least 30 seconds. Don’t bounce. Focus on a pain-free stretch. If you feel pain as you stretch you’ve gone too far. Relax and breathe freely. Don’t hold your breath while you’re stretching. Stretch before and after. Light stretching after you warm-up followed by thorough stretching after your workout is your best bet.

♥ If you’re not a regular exerciser, you can still benefit from a

regular stretching routine. Try to stretch at least three times a week to maintain flexibility. ♥ Stretching may not be advised if you have certain types of injuries. Adapted from: MayoClinic.com

Kid’ Kid’ss K orner Popcorn Balls

Makes 9 popcorn balls.

5 cups popped popcorn ¼ cup creamy peanut putter ¼ cup honey* 9 10-inch sheets of wax paper 1. Keep popcorn warm in a large, shallow baking pan in a 250° oven. (Popcorn must be warm to add hot honey mixture.) 2. In small pan over medium heat, boil honey for 1 to 2 minutes. Reduce heat and add peanut butter; stir until well blended. 3. Remove popcorn from oven and drizzle honey mixture over popcorn; stirring to coat evenly. Place a generous ½ cup of popcorn on each waxed paper square, shape into balls as you are wrapping them. *Children under 1 year of age should not eat honey.

A Cent$ible Nutrition educator can show you how to: • Invest food dollars in the best nutrition choices • save time and money • prepare tasty meals • keep food safe Participants receive a free Cent$ible Nutrition Cookbook plus many other items including: • computerized diet analysis • grocery list pad • menu planner • calendar • cutting board • refrigerator thermometer Best of all, meet new friends, share ideas, and have fun! Classes are free to those who qualify.

“I learned how to prepare more meals, and my cooking skills improved. The safety of my kitchen and food improved because I learned a lot about how to keep food safer. As a result of taking these classes, I started eating more fruits and vegetables and less junk food ” Wind River Indian Reservation Participant To receive more information, contact a Cent$ible Albany Big Horn Campbell Carbon Converse Crook Fremont

721-2571 568-2278 682-7281 328-2642 358-2417 283-1192 332-1030

Goshen Hot Springs Johnson Laramie Lincoln (Afton) Kemmerer Natrona

Nutrition Educator in your county:

532-2436 864-3421 684-7522 633-4383 886-3132 877-9056x410 235-9400

Niobrara Park Platte Sheridan Sublette Sweetwater Teton

334-3534 527-8560 322-3667 674-2980 367-4380 352-6775 733-3087

Uinta Washakie Weston Wind River Res. En Español State Office

783-0579 347-4567 746-3531 332-2681 1-877-356-6675 1-877-219-4646

For information on how to apply for food stamps call 1-800-457-3659 This material was funded by USDA’s Food Stamp Program. The Food Stamp Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact your county social services office. Issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Glen Whipple, Director, Cooperative Extension Service, University of Wyoming, Laramie, Wyoming 82071. Persons seeking admission, employment, or access to programs of the University of Wyoming shall be considered without regard to race, color, religion, sex, national origin, disability, age, political belief, veteran status, sexual orientation, and marital or familial status. Persons with disabilities who require alternative means for communication or program information (Braille, large print, audiotape, etc.) should contact their local UW CES Office. To file a complaint, write the UW Employment Practices/Affirmative Action Office, University of Wyoming, P.O. Box 3434, Laramie, Wyoming 82071-3434.

Cooperative Extension Service

Family & Consumer Sciences

Cent$ible Nutrition Program P.O. Box 3354 Laramie, WY 82071-3354 307-766-5375 toll free 1-877-219-4646

website: www.uwyo.edu/centsible

y y y y y

In this issue:

The Whole (Grain) Truth Adding Stretching Cost Cutter Food of the Month Kid’s Korner

Cent$ible Nutrition News Helping Families Eat Better for Less

November 2003 Cooperative Extension Service

Family and Consumer Sciences

Vol. 6 No. 9

Protein, Protein –

Read all about it!

Cost Cutter

Three Meals from One Pot Roast With a bit of cutting, you can get three different meals from one round-bone pot roast. Beef Stew From the round end of the roast, cut a boneless piece off and cube it for a stew. Pot Roast Cut a piece from the center for a pot roast. Swiss Steak With a sharp knife, carefully split the remaining piece to make two Swiss steaks. Source: CNP Cookbook

If you want to eat better for less,contact us for more information.

1-877-219-4646

What do a deck of playing cards and the palm of your hand have in common? They’re both about the size of a 3 ounce serving of meat. Everyone needs 5 to 6 ounces of protein-rich foods every day. Protein is essential for growth, to build and repair tissues; to make enzymes that fight infection and digest foods, and for water balance and energy. Amino acids are the building blocks of protein. Our bodies constantly break down and assemble proteins reusing amino acids. If we have too much protein, it is excreted, used for energy, or turned into fat. The Recommended Daily Allowance (RDA) for protein varies with age and sex. Men 25 years old and older need 63g of protein, women 25 years old and older need 50g per day, and pregnant and lactating women need 60-65g of protein per day. However, most Americans eat too much protein which can put a strain on kidneys and may increase the risk for coronary heart disease. High protein, low carbohydrate diets have helped people lose weight, but the restrictions cannot be maintained over time, and the weight usually reappears. Food Chicken Ground beef Milk Egg (large) Cheddar cheese Soybeans Beans (pinto, etc.) Peanut butter Nuts Bread Dry cereal Rice Cooked vegetable

Amount

Protein in Grams

1 oz. 1 oz. 1 cup 1 1 oz. 1/2 cup 1/2 cup 2 Tbsp. 2 Tbsp. 1 slice 1 oz. 1/2 cup 1/2 cup

7 7 9 6 7 10 7 8 5 2 1-4 5 1-2

SENIOR SENSE

Protein: Are you getting enough? As people age, the body uses protein less efficiently, so seniors actually need a little more protein than the RDA. The problem is many seniors are less active and eat less food. As many as one quarter of elderly women consume less of the RDA for protein. This can lead to reduced bone density, reduced strength, and reduced immunity among other adverse effects. If you’re over 65 keep protein in mind when making your daily food choices. Besides having beef, pork, poultry, or fish; eggs, cheese, and peanut butter are also excellent sources of protein. Source: UC Berkeley Wellness Letter, May 2002

Food of the Month Ben Franklin proposed the turkey as the official bird of the United States. Turkey is low in fat and high in protein. In 2000, the average American ate 17.75 pounds of turkey. A 15-pound turkey usually has about 70 percent white meat and 30 percent dark meat. White meat has fewer calories and less fat than dark meat. The five most popular ways to serve leftover turkey are as a sandwich, stew or soup, salad, casserole, and stir-fry. Source: University of Illinois Extension

Getting Stuffed

Cooking a stuffed turkey is risky. Harmful bacteria can survive in stuffing that has not reached the safe temperature of 165°F, possibly resulting in foodbourne illness. The safest way to cook stuffing is in a casserole in a 325°F oven. The internal temperature of the stuffing must reach 165°F. If you choose to cook the stuffing in the turkey, stuff the bird right before you put it in the oven and use a food thermometer to ensure that the internal thigh temperature reaches 180°F and the stuffSource: www.fsis.usda.gov ing reaches 165°F.

Turkey and Barley Soup 2 lbs. turkey backs, wings and/or carcass 8 cups water ½ cup barley ½ lb. carrots, grated 1 small onion, diced 2 tsp. parsley 1 tsp. salt ¼ tsp. pepper Makes 6 servings. 1. In large pan, combine turkey and water. Bring to a boil; reduce heat and simmer gently, partially covered, for 2 hours. Add more water if needed. Remove from heat and cool. 2. Remove bones, leaving meat in broth. 3. Add barley and bring to a boil. Reduce heat and simmer for 1 hour. Add remaining ingredients and continue cooking for an additional 30 minutes. -Cent$ible Nutrition Cookbook

Food Safety Don’t judge doneness by the color inside, especially with hamburger. Two recent USDA studies found that burgers that look brown in the center often are not cooked through and thus may be unsafe to eat. Ground beef that was frozen is most likely to look brown inside when undercooked. Also, burgers taken off the grill with pink centers continue to brown for several minutes even though their internal temperature is still too low. Burgers should be cooked to an internal temperature of 160°F, to kill E. coli bacteria. Use a meat thermometer.

Strength Training Many people believe muscle is built by consuming large amounts of Combine strength protein. The truth is only endurance training with enathletes need more protein than the durance activities RDA. High-protein drinks, pills, and like walking, dancbars are a waste of money. Protein ing, and biking, supplements won’t give you strong muscles-- you need strength training that build stamina. for that. People lose 20 to 40 percent of their muscle – and, along with it, their strength – as they age. Scientists have found that a major reason people lose muscle is because they stop doing everyday activities that use muscle power, not just because they grow older. Lack of use lets muscles waste away. One good reason to start a physical activity program is to work muscles that you have stopped using without even realizing it. Also, exercise programs are likely to help you build – not just maintain – your endurance, and using your muscles may make your bones stronger, too. Keeping your muscles in shape can help prevent another serious problem such as: falls that cause broken hips or other disabilities. When the leg and hip muscles that support you are strong, you’re less likely to fall.

Source: UC Berkeley Wellness Letter, July 2001

180°

Poultry Ground Meat

155°

Pork

145°

Fish

140° 40° 0°

Dan ger anger Zone

160°

Bacteria grow rapidly between 40ºF and 140ºF

Kid’s K orner

Source: National Institute on Aging

Egg Boats

1 hard-cooked egg dash pepper 1 tsp. mayonnaise small piece of paper, tape, and toothpicks Peel hard-cooked egg. Cut it in half lengthwise, remove yolk, and mix with mayonnaise and pepper. Cut 2 paper triangles and write your initial on the paper sails. Tape them to the toothpicks. Put yolk mixture back into egg halves and add the sails. Children Can: Crack the egg, peel it under water, cut the egg with a table or plastic knife, draw the triangles and use scissors to cut the triangles out, write their initial, tape the sails to the toothpicks, and stick them into the egg halves. Source: CNP Cookbook

I have learned a lot about food that I thought was nutritious and found out that is was not. This class made me look at what I was eating and what I wasn’t. I have really learned a lot about nutrition and I really enjoyed my nutrition class. Fremont County Participant To receive more information, contact a Cent$ible Albany Big Horn Campbell Carbon Converse Crook Fremont

721-2571 568-2278 682-7281 328-2642 358-2417 283-1192 332-1030

Goshen Hot Springs Johnson Laramie Lincoln (Afton) Kemmerer Natrona

Nutrition Educator in your county:

532-2436 864-3421 684-7522 633-4383 886-3132 877-9056x410 235-9400

Niobrara Park Platte Sheridan Sublette Sweetwater Teton

334-3534 527-8560 322-3667 674-2980 367-4380 352-6775 733-3087

Uinta Washakie Weston Wind River Res. En Español State Office

783-0579 347-4567 746-3531 332-2681 1-877-356-6675 1-877-219-4646

Cooperative Extension Service

Family & Consumer Sciences

Cent$ible Nutrition Program P.O. Box 3354 Laramie, WY 82071-3354 307-766-5375 toll free 1-877-219-4646

website: www.uwyo.edu/centsible

In this issue:

y Protein Explained y Strength Training y Cost Cutter y Food of the Month y Kid’s Korner